Posted by Emanuel Erlewein on Juni 15, 2020 in WOD-Post

WOD 20200615 Montag, den 15.06.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 2 Rounds – 10 Air Squats (1st round) | 10 Wall-Balls (2nd round) – 8 hang KB Snatch (lighter weight) – 6 Burpee – 4 hang KB Cluster (lighter weight) – 2 Wall Walk Pre-WOD Use time to build to workout [...]

Posted by Emanuel Erlewein on Juni 13, 2020 in WOD-Post

WOD – 20200613 Samstag, den 13.06.2020 Emanuel Warm-up Warm-up AMRAP 10 min – 12 KB Swings – 7 empty BB strict Press – 3 Inch Worm with Push-Up On the KB swings, start with Russian style and move on to American swings towards the end of the warm up. Strength Strict Press (10 reps every [...]

Posted by Emanuel Erlewein on Juni 12, 2020 in WOD-Post

WOD – 20200612 Freitag, den 12.06.2020 Emanuel | Sally | Chris | Max Warm-up Warm-up 2 Rounds Each exercise 40 sec on, 20 sec off – Good Mornings – light alternating DB Snatch – empty BB Deadlifts – Down & Up Strength Deadlift (3 sets of 12) Goal is today to build on the deadlifts [...]

Posted by Emanuel Erlewein on Juni 11, 2020 in WOD-Post

WOD – 20200611 Donnerstag, den 11.06.2020 Dom Warm-up Warm-up 2 rounds – 10 Air Squats – 10 empty BB Sumo Deadlifts – 10 Burpee Pre-WOD Metcon 3 rounds – 3 Sumo Deadlift High-Pull – 4 Box Jump Over – 3 Thruster – 4 Bar Facing Burpee Over Bar First round with empty BB, then build [...]

Posted by Emanuel Erlewein on Juni 10, 2020 in WOD-Post

WOD – 20200610 Mittwoch, den 10.06.2020 Dom | Philo Warm-up Warm-up 750/600m Row Warm-up 2-3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Power Clean – 3 Front Squat – 3 Squat Clean Strength Squat Clean (6-10 sets of 2) No touch & go and no fails! Workout Metcon (Time) 5 Rounds [...]

Posted by Emanuel Erlewein on Juni 09, 2020 in WOD-Post

WOD – 20200609 Dienstag, den 09.06.2020 Saskia | Mira Warm-up Warm-up 3 rounds – 12 Single DB OH Lunge (it) – 8 DB STOH – 2 Wall Walks into 10 sec Hold (the hold only after the second Wall Walk) On the STOH: Perform strict presses in 1st round and move on to push presses [...]

Posted by Emanuel Erlewein on Juni 08, 2020 in WOD-Post

WOD – 20200608 Montag, den 08.06.2020 Jonny | Emanuel | Thorben | Christopher Warm-up Warm-up Each station 4 x 20 sec On, 10 sec Off – Row (without display) – Burpee – empty BB Bend Over Row – Deck Squat Deck Squat: Strength Back Squat (4 sets of 10) Rest 90 seconds between sets. Use [...]

Posted by Emanuel Erlewein on Juni 06, 2020 in WOD-Post

WOD – 20200606 Samstag, den 06.06.2020 Emanuel Warm-up Warm-up 3 rounds – 15 Air Squat – 15 Russian Swings – 10 KB Strict Press (e/s) – 10 Cossack Squats (e/s) Strength Metcon AMRAP 10 min 1-2-3-4-5-… – Turkish Get-Up (e/s) – Single Arm KB Thruster (e/s) More to be seen as a strength part than [...]

Posted by Emanuel Erlewein on Juni 05, 2020 in WOD-Post

WOD – 20200605 Freitag, den 05.06.2020 Emanuel | Chris | Max Warm-up Warm-up – 1000/800m Row 2-3 rounds – 3 Snatch Deadlift – 3 Snatch Pull – 3 Power Snatch – 3 OHS – 3 Squat Snatch Strength Squat Snatch (6-10 sets of 2 reps) No misses and no touch and go! Workout Metcon (Time) [...]

Posted by Emanuel Erlewein on Juni 04, 2020 in WOD-Post

WOD – 20200604 Donnerstag, den 04.06.2020 Julian Warm-up For today’s session, the class is splitted in two groups. For the warm up, as well as for the workout. Warm-up 2 rounds – 9 scapular Pull-Ups – 9 Beat swings – 30 sec supinated bar hang Warm-up 2 rounds – 9 scapular Push-Ups – 3 Wall-Walk [...]